Ever thought about this?
I once did .
And I had a certain answer.
But now, my answer has changed - slightly .
One thing’s for sure, it’s most definitely not the Swing.
It’s not that I’m against the Swing, it’s just that it doesn’t create enough tension in the body - which is one of the key drivers of muscle growth.
It doesn’t use enough muscle, especially in the military upper body.
So, if you’re setting out to build muscle using the Swing, you’d be better off doing something else .
What should you use instead?
Any exercise that accomplishes that -
1- Maximizes a muscle or specific muscle group through a full range of motion
2- Increases the loading / load ( resistance) placed on said muscle group(s)
So, generally speaking, for the upper body we have the Military Press or Push Press.
These can be single or double.
SMP stands for Single Military Press,
SPP means Single Push Press,
DMP = Double Military Press,
DPP = Double Push Press
Double kettlebell training demands more output from the body and so creates more “systemic stress.”
And for the lower body we have the Squat.
Again, this can be one or dual -
The Cup Squat (GS),
The Single KB Front Squat (SFSQ), or
The Double KB Front Squat (DFSQ).
And again, the DFSQ demands more from the body, so it too, like the DMP or DPP, produces more “systemic stress” and more opportunity for growth.
What about other exercises - like the “Ballistics” - the rapid / dynamic lifts?
The DCL - Double Clean
The DSN - Double Snatch
And the Snatch (SN)
… All build some muscle, depending on loads you use.
Things become more “interesting” when you start combining the exercises:
Alternating sets - performing one, pausing, then performing another exercise - DMP, rest, then DFSQ
Super sets - performing one then performing another exercise with no rest between them - DMP, then DFSQ
Just remember (and this is where many guys “fall down”):
The more time under tension you generate through either reps or combining exercises…
The more fatigue you cause, and the more tired you get.
And the more fatigue you create…
The less force you can generate.
(Which is why your rep speed slows down and in some cases you can no longer perform another rep.)
And that means your rest will increase, and your total volume (work performed) may decrease, depending on how much fatigue you cause.
There is a “Sweet Spot”.
And that point is where you are challenged…
But not so much so that you can’t catch your breath and your technique breaks down.
(That’s where most men get injured.)
Where the “Rubber Hits The Road”
BUT
In practical terms, the best kettlebell exercises to build muscle are the exercises you -
[a] Physically are able to do (no injuries restricting you).
[b] Know how to do and/or are motivated to learn .
[c] Have the suitable kettlebells to do.
I’ve discovered over the years that you can’t go wrong on a consistent routine of Clean + Presses three times a week to pack muscle across your shoulders, upper back, upper arms, and forearms.
Double Clean + Presses are more effective than Single Clean + Presses certainly due to the systemic demand, but both are effective .
And if you have good knees, add in some DFSQs.
Or Goblet Squats.
And make your weights “ moderately heavy .”
In other copyright, they’re weighty enough to demand your focus…
But not so heavy that low-grade panic begins and/or you have to change your technique to achieve your reps.
What If You Don’t Have “Heavy-ish” Kettlebells?
Let’s talk about that in the next video or so.
In the meantime, if you need some tips to build muscle using your kettlebells.
Stay Powerful and fit,